Strength
Every 3:00, 5 Sets
1-3) 5 Deadstop Deadlifts (65-70%)
4-5) 12 Deadlifts (40-45%)

Superset Accessory
1-3) 15 Banded Face Pulls

Conditioning
AMRAP 14 w/ Partner – Alternate Movements
16/12 Calorie Row (FX: 12/8)
16 Box Jump Overs (24/20) (FX: 12)
12 Dumbbell Hang Power Cleans (50/35) (FX: 35/20)
*2 Dumbbells for Hang Power Cleans

“Fran”
For Time:
21-15-9
Thrusters (95/65)
Pull-Ups

*Compare to 10/14/21

Post-WOD Strength
Every 1:30, 4 Rounds
1) 10 Alternating Single Leg Box Squat (FX: 6/6 Lateral Box Step Ups) (RX+: Alternating Pistol)

2) 50’/50′ Single Kettlebell Bottoms Up Carry (FX: Dumbbell)

3) :45 Weighted Plank

ONE WEEK until our Winter Wine Tasting at The Wine Outlet in Vienna!
Join us next Sunday, November 20th at 2pm! Tastings will be $25 per person (includes charcuterie board snacks!)

Sign-up below and venmo $25 to @crossfitroute7 if you plan on attending and drinking!

https://docs.google.com/spreadsheets/d/1mLej0APz3UqRrOuQDMkZ3C-NkMP0oGXipV0K9k-P__E/edit?usp=sharing

Conditioning
Every 4:00, 2 Rounds
1) 600m Run (FX: 500m) (RX+: 700m)
2) 750/600m Row (FX: 600/500m) (RX+: 850/650m)
3)
AMRAP
15 Kettlebell Swings (24/16) (FX: 16/12)
20 Sit Ups
40 Double Unders (FX: 25)
*Continue AMRAP where you left off in previous round
*Score is total rounds/reps of AMRAP

Seventh Heaven, Competition WOD: 7:15 AM
WODS: 9 and 10 AM
Olympic Lifting Class: 11AM

With a Partner:
Every 2:00; 8 Rounds
P1: 24/18 Calorie Bike (FX: 18/13) (RX+: 30/22)
AMRAP Slamballs (20/15) (FX: 15/10)
P2: 100m Farmer’s Carry (24/16) (FX: 16/12) (RX+: 32/24)

Rest 4:00

Every 2:00; 8 Rounds
P1: 24/18 Calorie Ski (FX: 18/13) (RX+: 30/22)
AMRAP Wall Balls (20/14)
P2: 4 Sandbag Over the Shoulder

*Score is total AMRAP reps
*Alternate Intervals

As part of WOD for Warriors, participants complete the Armistice WOD every year on November 11th, Veterans Day. The WOD includes six rounds representing the branches of the U.S. Armed Forces – Army, Navy, Air Force, Marine Corps, Coast Guard, and Space Force.

The WOD includes 11, 19, and 18 reps of various exercises, marking the end of World War I on 11/11/1918. The 2-minute rest and reflection is representative of the Tomb of the Unknown Soldier, where at 11 am, each November 11th, honors are rendered to remember those we lost in service to our nation.

For more information, visit: https://about.teamrwb.org/wod-for-warriors

Conditioning
“Armistice”
AMRAP 11
11 Power Clean (135/95)
11 Burpees Over the Bar
19 Deadlifts (135/95)
18 Pull Ups
*Compare to 11/11/21

Post-WOD Strength
Every 2:00, 4 Rounds
1) 12 Dumbbell Bench Press
2) :20-:30/:20-:30 Side Plank